A delicious recipe for Oriental sprouted salad

The Chinese-style dressing for this vibrant side salad, with zesty tones of ginger and cilantro, complements the fresh flavours of sprouted beans and seeds, apple and vegetables.

• Preparation time: 10 minutes.
• Serves 4.

Ingredients:

Salad

• 1 carrot
• 1 celery stalk
• 1 large apple
• 250 g (1 c) mung bean sprouts
• 250 g (1 c) sprouted sunflower seeds
• 250 g (1 c) alfalfa sprouts

Dressing

• 15 ml (1 tbsp) lime juice
• 15 ml (1 tbsp) finely chopped fresh cilantro
• 30 ml (2 tbsp) canola oil
• 2 ml (1/2 tsp) toasted sesame oil
• 2 ml (1/2 tsp) light soy sauce
• 5 ml (1 tsp) grated fresh ginger
• Salt and pepper to taste

Instructions:

1. Cut the carrot into 3.5-centimetre (1 1/2-inch) lengths. Slice thinly lengthwise, then cut into very fine matchsticks. Cut the celery into matchsticks the same size as the carrot.
2. Core the apple and cut into 8 wedges, then thinly slice the wedges crosswise to make fan-shaped pieces.
3. Combine the carrot, celery, apple, mung bean sprouts, sunflower seeds and alfalfa sprouts in a mixing bowl.
4. To make the dressing, whisk together all the ingredients, seasoning with salt and pepper to taste.
5. Pour the dressing over the salad, toss well to coat evenly, and serve.

• Sprouted beans and seeds are a good source of vitamin C and folate, as well as several phytochemicals including lutein, coumarins and xanthophylls.

Each serving provides:

• Key nutrients: 320 calories, 230 calories from fat, 26 g fat, 3 g saturated fat, 0 g trans fat, 10g  protein, 19 g carbohydrates, 7 g fibre, 55 mg sodium.
• Blood pressure nutrients: 12 mg vitamin C, 142 mg magnesium, 44 mg potassium, 61 mg calcium.

• If you don't have time to sprout your own beans and seeds, you can use sprouts bought from supermarkets and health food stores. Look for bags of mixtures, such as sprouted azuki beans, lentils and chickpeas.
• For a more substantial salad to serve as a light main dish, replace the mung bean sprouts with sprouted green or brown lentils, and stir in 250 grams (1/2 pound) diced firm tofu.

Keep this recipe in mind and serve this salad as a healthy side dish or light meal that the whole family will enjoy.